Senior Strength Training for Health

If you’re interested in feeling stronger, healthier, and more vital, this program is for you. This strength-training program was developed by experts at Tufts University and the Centers for Disease Control and Prevention.

The common perception of the elderly is that they become weak and fragile due to an age induced muscle wasting. The clinical term for this condition is sarcopenia, and it has been shown to contribute to the reduction in muscle mass and strength associated with
aging. However, studies involving injury and disuse have clearly demonstrated that inactivity can also induce muscle wasting, and is a major factor in the loss of muscle mass.

A common characteristic of muscle from sedentary elderly subjects is a phenomenon called fiber type grouping. Muscles of young and middle-aged subjects contain a mix of fibers types, and therefore have a checkerboard appearance. In untrained elderly subjects clumps of muscle fibers have been observed and consist of predominantly slow twitch or type I fibers. This type of muscle fiber distribution has also been shown in patients with certain
neural diseases and it has been suggested that re-innervation is responsible for the effect. The basic theory states that fast twitch motor neurons, which are connected to type
IIa muscle fibers, atrophy and die by a process called apoptosis when they are not recruited over long periods of time. Therefore, extended periods of inactivity and a decrease in the recruitment of fast muscle fibers in the elderly may contribute to the apoptosis.

The three major areas involved with strength include: The trunk and back;
The upper body; The lower body
There are 12 exercises below for each area. To gain strength and build stamina to enjoy all your daily activities and hobbies, perform 2 or 3 exercises from each group, 3 times per week.

Growing Stronger is an exercise program based upon sound scientific research involving strengthening exercises-exercises that have been shown to increase the strength of your muscles, maintain the integrity of your bones, and improve your balance, coordination, and mobility. In addition, strength training can help reduce the signs and symptoms of many chronic diseases, including arthritis.

Various formulae exist for calculating what this starting weight should be, but I find it just as easy to trial different weights until you get to that limit. Try an obvious light weight, for you, to warm up and then upgrade to something heavier for the workout set. By the third set you should have settled on the 12RM weight. If not, just move on and upgrade the weight next session.

Arthritis exercise is not difficult but you do need to know what causes arthritis and to follow some simple guidelines before beginning. Rheumatoid Arthritis (RA), is an inflammation of the synovial membrane which surrounds the joint. Joints are filled with synovial fluid which protects and lubricates during movement. These joints loose range of motion and can become impaired due to weakening of the ligaments and tendons especially in the wrists, hands, feet and ankles.

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